Image
main content start
How to Make Sausage, Bean and Quinoa Soup
This hearty soup is a play on red beans and rice made with the whole grain quinoa.
15 min prep time
30 min cook time
8servings
1 cup
Print Recipe >
Step-By-Step Instructions:
-
Add oil to a large soup pot or Dutch oven and heat over medium-high. Add onion and green pepper and sauté over medium-high heat for 5 minutes. Add garlic and sauté for 30 seconds.
-
Remove onion and pepper mixture from pot and set aside. Spray pot with cooking spray. Add sausage and sauté for 3-5 minutes until brown.
-
Add onion and peppers back to pot. Add tomatoes, kidney beans, chicken broth, black pepper, cayenne pepper if desired and thyme. Bring to a boil. Add quinoa, reduce heat to low and cover. Simmer for 15 minutes.
-
Remove lid and add water. Simmer for 5 more minutes.
-
Choices: 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1/2 Fat
Nutrition facts
8 Servings
-
Serving Size
1 cup
- Amount per serving Calories 180
- % Daily value*
-
Total Fat
5g
6%
- Saturated Fat 1g 5%
- Trans Fats 0g
- Cholesterol 15mg 5%
- Sodium 230mg 10%
-
Total Carbohydrate
25g
9%
- Dietary Fiber 5g 18%
- Total Sugars 3g
- Added Sugars 0g 0%
- Protein 9g
- Potassium 370mg 8%
Ingredients
olive oil
1 tbsp
onion(s) (diced)
1 med
green bell pepper (diced)
1 med
garlic (minced)
1 clove
nonstick cooking spray
1 spray, 0.25 g
lean smoked turkey sausage (sliced in half lengthwise and cut into 1-inch pieces)
6 oz
canned diced tomatoes (no-salt-added)
1 (14.5-ounce) can
canned kidney beans (no-salt-added, rinsed and drained)
1 cup
low sodium chicken broth (fat-free)
16 oz
black pepper
1/2 tsp
dried thyme
1/2 tsp
quinoa
1 cup
hot water
2 1/2 cup
Related Recipes
View more related recipesDFH Related Recipes
Image
Image
Image
Sponsored
Stuffed Chicken Breast with California Dates, Spinach, & Herbed Ricotta
20 min
25 min
4
Image
Reviews & Ratings